Fiber-Rich Foods Critical for Stable Blood Sugar All Day Long

9. Flaxseeds

Ground flaxseeds are one of the most efficient fiber boosters around. Just two tablespoons deliver nearly 6 grams of fiber—mostly soluble—and a powerful dose of omega-3s. Their gel-like consistency when mixed with liquid helps slow digestion, improve cholesterol levels, and support balanced blood sugar. Flaxseeds are also lignan-rich, offering hormonal and anti-inflammatory benefits. Always use them ground, as whole seeds pass through undigested. Sprinkle them into oatmeal, smoothies, pancake batter, or even over vegetables. Their nutty flavor blends easily into most foods, and their metabolic benefits start with just a spoonful a day.

10. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable loaded with fiber, antioxidants, and plant compounds that support insulin sensitivity. One cup contains 3–4 grams of fiber, which helps stabilize blood sugar after meals. These little cabbages also contain alpha-lipoic acid, which may improve glucose uptake at the cellular level. Roasting enhances their natural sweetness and makes them a delicious side dish or salad topping. Shaved raw into slaws or sautéed with olive oil and lemon, they’re a gut-friendly, blood sugar–balancing addition to any meal. Plus, their bitter notes support liver detox pathways, adding to their systemic benefits.